Health, Beauty, and Fitness

Advantages Of Cider Vinegar Weight Loss

2010-03-26T19:08:00.000-07:00

With all the diet supplements, extreme dieting techniques and exercise programs, you might miss an age-old technique: cider vinegar weight loss. That's right, you don't need to pump your body full of chemicals or go on some crazy crash diet. The answer you're looking for might already be in your kitchen cupboard! It might sound crazy, but cider vinegar has been used as a weight loss treatment for ages.

So how can apple cider vinegar help with your weight loss? The truth is, no one quite knows. Scientific tests haven't been able to prove anything for sure about cider vinegar in regards to weight loss. The reason to try cider vinegar is mainly the stories of people who've already used it, and already lost weight thanks to it.

There are a few ideas as to why cider vinegar aids in weight loss. Some people believe that it increases a person's natural metabolism, which makes out body digest and change food into energy faster. Other people have stated that cider vinegar actively burns the calories in your body to help you lose weight. Some reports say that cider vinegar helps cleanse the liver, which is an organ that can have a big effect on weight loss.

One recent experiment showed that eating cider vinegar with or right before a meal can help you feel more full, and thus prevent overeating. The test was a very small one, but the results looked really good. Cider vinegar weight loss still needs to be tested more with people before we can be sure just how much it helps. There's evidence that ancient Egyptians used cider vinegar for weight loss, so it must be doing something right!

There are a couple of different ways to use cider vinegar in your weight loss program. The easiest way is just to add a little bit of cider vinegar to a glass of water or juice, and drink it with a meal. Another option is to buy tablets or capsules that contain cider vinegar in them. Some of these tablets contain other things, like vitamin B6 and something called lecithin, which may have more effect than cider vinegar alone.

Aside from weight loss benefits, cider vinegar is very healthy for you. It is naturally rich in vitamins and minerals, and can help with a number of medical problems and improve your general health. For instance, cider vinegar contains potassium, which helps lower blood pressure. It also has fiber, which can absorb the cholesterol that causes heart problems. Those are just a few things it helps with - cider vinegar can also help with digestion, sore throats, arthritis pain and even diabetes.

Despite all the bonuses of using cider vinegar weight loss, it has some risks as well. The biggest thing to watch out for is that cider vinegar is very acidic, which means it can burn and damage your teeth, mouth or throat. It's important to dilute cider vinegar in water or juice before drinking it. Be sure to contact your doctor before trying cider vinegar if you have any serious medical conditions.

Hypertension in Pregnancy Treatment

2010-03-11T13:49:00.000-08:00

You may recall seeing the case of Kathy Horton of Warren who got preeclampsia. It was diagnosed during her third month of her pregnancy. And it was complicated by a mild intracerebral hemorrhage.

Her physician had some important difficult choices to make. Fortunately Dr. Cole was able to discover the best treatment and things turned out alright for mom and baby.

The treatments that Dr. Cole had to choose from included medication, hospitalization and early delivery of the baby through pitosin or C-section.

Several types of treatment are still considered even though there is no proof that they work. Those include restricting activity and dietary changes. Supplemental calcium, salt restriction, supplemental magnesium, and fish oil therapy have been tried without evidence of helping. There is some evidence that low dose aspirin does help.

Medicines used for hypertension in pregnancy include Alpha-adrenergic inhibitors such as Methyldopa (Aldomet), Beta-adrenergic receptor blockers such as Labetalol (Normodyne, Trandate), Pindolol (Visken), Oxprenolol (Apsolox, Trasicor, Captol), Metoprolol (Lopressor, Toprol XL) and Atenolol (Tenormin), Centrally acting alpha-adrenergic agonists such as Clonidine (Catapres), Vasodilators like Nitroprusside (Nitropress) and Hydralazine (Apresoline), Calcium channel blockers like Nifedipine (Adalat, Procardia) and Anticonvulsants like (Phenytoin (Dilantin) and Magnesium sulfate.

The Alpha-adrenergic inhibitors are probably the safest during pregnancy and are usually the first medication most doctors would use. If there is an allergy to the medicine or liver problems it is not as safe. But, there has not been any studies that show any harm to the baby.

Beta-adrenergic receptor blockers include some medications that are very safe and some not quite as safe. The safe ones can also be the first choice for treatment.

Calcium channel blockers may not be as safe. They have been labled 'C' because their safety for use in pregnancy has not been proven.

Centrally acting alpha-adrenergic agonists are usually saved for use in those that can't take the more frequently used medications. Like the calcium channel blockers, it has not been proven safe in pregnancy. (However, that does not mean they should not be used - but you should discuss it with your doctor.)

Diuretics also have a 'C' rating so their use is limited to cases where your doctor has determined that other safer drugs cannot be used and your high blood pressure is dangerous to you or your baby.

Vasodilators have to be given intravenously so are restricted to in hospital use. Therefore, you have to have pretty bad hypertension problems to have these used.

The seizure medications include the only medication in the group with an 'A' rating meaning that it is absolutely safe in pregnancy. That is magnesium sulfate. This is used in women who have severe pregnancy induced hypertension (eclampsia or preeclampsia) to prevent any dangerous seizures.

Naturally, any of these drugs need to be used under your physician's care and close monitoring will be required.

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Quick Weight Loss Programs - The 3 Day Tuna Diet

2010-03-01T16:22:00.000-08:00

Are you constantly looking for the fastest diet you can find to lose a quick 10 to 15 pounds ? You have that fancy dinner in a couple weeks and you just gotta fit into that slinky size 6 littleblack dress you just bought. You have heard about the 3 day tuna diet and believe it's just what you're looking for. But before you jump on the tuna diet bandwagon, there are some things you have to know about weight loss systems like this.

While it is true the three day tuna diet has quickly become one of today's favorite weight loss systems, many dieters think that because the time frame of the diet is short there is no health risk. The truth is that when people use this type of low calorie diets, they can be adversely affecting their metabolism. Essentially this means is that by using these types of weight loss systems, you could be setting yourself up for later weight gain and quite possibly more weight than you lost.

One of the primary reasons that these styles of diets aren't healthy is because it is essentially a starvation diet. If you tally the calories permitted for a day's meal you will have less than 980 calories. Eating this sparse amount of calories will put your body in starvation mode within the first day.

In addition, the 3 day tuna diet has so low calorie count that it is close to being a VLCD, or very low calorie diet. This diet gives the illusion of lasting for three days. The truth is you are on and off this weight loss system for a full month.

Mostly, the foods that you consume on the three day tuna diet aren't balanced and because of this you will quite likely not lose any permanent weight. You are permitted some small amounts of fish and chicken, some peanut butter, a few vegetables and an apple for dinner. If you make up the rest of the week by eating ice cream for dinner, you'll see this is not a healthy diet.

You need to be aware the refined carbohydrates, which make up a substantial portion of the three day tuna diet have very little if any nutritional value. Food cravings are increased when you have so little calories but have breads and sugars. The reason for this is that there is a increase in the production of insulin when we consume these carbs.

When deciding to use low calorie weight loss systems like this one you are setting yourself up for food cravings. Even if you do make it through the three days every week, you are likely to eat unhealthy foods during the four day period in which you are free to eat what you like. Studies done as far back as the 1970s, show that the average dieter will ultimately gain up to eight pounds in the weeks after the diet.

There are various weight loss systems that are geared towards long-term weight loss. Some of these diets can be good ways to lose weight while others focus on eliminating healthy foods and calories. The 3 day tuna diet may drop pounds in the beginning but in the end you will most likely gain the weight back you lost and maybe even more.

Hypertension in Pregnancy

2010-02-20T13:47:00.000-08:00

Hypertension in pregnancy is the most common problem likely to be enountered during your pregnancy. In fact about 3 out of a hundred pregnant women have this problem.

Beth Soto of Bakersfield, California had Hypertension in pregnancy during her first pregnancy. firstname found out on her fourth prenatal checkup.

As she found out, first pregnancy, age younger than 18 years, and time since your last pregnancy of less than 2 years or more than 10 years increase your chances of Hypertension in pregnancy.

Other factors that increase Hypertension in pregnancy are chronic hypertension, diabetes with microvascular disease, thrombophilia, renal disease, systemic lupus erythematosus and obesity.

Hypertension in pregnancy might not cause any symptoms. However, it can cause visual disturbances like scintillations (flashes of light) and scotomata (blind spots) - probably from spasm of cerebral arteries, headache, rapidly increasing swelling of the legs and rapid weight gain. Upper abdominal pain might suddenly occur and is usually constant and fairly severe. Headaches are often in the front, throbbing and similar to migrane headaches.

The danger of Hypertension in pregnancy is that it can cause thromboembolism (blood clots), swelling of the liver which can cause liver failure and even death of the mother. In fact, from 1991 to 1999 over 15% of the deaths of women during pregnancy were caused by Hypertension in pregnancy.

There are three types of Hypertension in pregnancy: Chronic Hypertension, Preeclampsia and Transient hypertension.

Chronic Hypertension

Most of the time chronic hypertension has no other cause. But, it can be caused by kidney disease like polycystic kidneys, glomerular or interstitial disease, coarctation of the aorta, problems with the blood vessels in the kidneys called renal artery stenosis or fibromuscular dysplasia or even using oral contraceptives.

Preeclampsia

Nobody knows for sure what causes preeclampsia. One thing that we know is that it is caused by a problem with the inside lining of the blood vessels. This causes the blood vessels to spasm. When the arteries get smaller, the blood pressure increases. The damage also causes the blood vessels to leak causing swelling. It can cause problems with the brain, lungs and kidneys. These changes also can cause lower blood flow to the growing baby.

Transient hypertension

The elevated blood pressure called transient hypertension just happens late in pregnancy. Then after delivery, the blood pressure goes back to normal. But, it probably increases your chances of getting high blood pressure later in life.

Hypertension in pregnancy is one of the major reasons that you should keep your regular appointments with your regular doctor.

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Organic Grocery Shopping

2010-02-20T13:32:00.000-08:00

When you are looking at your cupboard and wondering how you can eat more healthily, you'll find that there are a number of different options open to you, and that one of the first things that you can think about is organic grocery shopping. When you are looking for a way to encourage better farming practices and to make sure that you and your family eats better, you'll find that looking into organic grocery shopping can help you in both fields. Consider shopping for organic groceries and think about what the benefits can do for you. You can get more nutrients directly from your food and rely less on nutritional health supplements.

What are organic foods? Put simply, organic foods are those certified to have been produced under specific growing conditions. They will not have had conventional pesticides used on them, they have not been grown using artificial fertilizers or sewage sludge, and they have not had any food additives added as well. Countries have different guidelines for classifying organic friuts and vegetables. Absolutely no antibiotics or groth hormones are used on meat labeled organic.

Is there a local resource where I can find organic foods? The grocery store is the best place to begin looking for organic foods. There will be a section for organic foods there. You may also find that you can take advantage of organic foods through shopping at your local co-op, or that you can find a community supported agriculture project, where membership will entitle you to a share of a local farm. You may also want to check out a local farmer's market during the summer.

When you are looking to eat healthier, remember that you have plenty of choices with organic grocery shopping. Be sure to take advantage of all options available in your local area.

Hypertension Causes, Prevention and Treatment

2010-02-10T13:46:00.000-08:00

Andrew Hoffman of Hialeah couldn't believe it. Dr. Nguyen at the Hialeah North Clinic broke the bad news. He had hypertension.

Andrew had a good excuse. After all, as a field vice president in Celanese, he certainly had his share of stress. And, let's not even talk about the pipe.

According to Dr. Nguyen just being male was a major factor. The fact that he was 45 years old certainly didn't help.

Unfortunately, arterial hypertension rarely causes any symptoms until it has caused damage to the blood vessels and possibly a heart attack. In fact, arterial hypertension can be markedly severe before there are any symptoms.

Your arterial blood pressure goes up and down throughout the day. If you play handball for half an hour your pressure will go up. Even if you just see a love scene at the movies you will see a rise in your arterial blood pressure.

If you took your blood pressure right after that, it would read high, but not be important.

Things you eat, drink and smoke can also increase your blood pressure. Caffeine drinks like coffee orcola drinks will do the same. Nicotine from pipe tobacco stimulates the heart to increase your pressure as well.

You may think that alcohol relaxes you, but the long term effects of all those alcohol, cocktails, and liquers drinks take their toll as well.

Spending too much time in your favorite recliner instead of getting some exercise increases your chances of blood pressure problems.

Fortunately, there are many places you can get your blood pressure checked today. Many stores and pharmacies have automatic blood pressure machines you can use. Just sit down for a couple minutes and get it checked. If you pressure is up slightly three different times, you should see a doctor. If it is over about 160 just once, you should also seek medical advice.

Rest makes your blood pressure go down. Because of that, the best time to take your blood pressure is after a good rest.

But, back to Andrew. His family history made a big difference in his arterial hypertension. He had a father who died at age 58 of a stroke. Genetics can really increase your chances of needing treatment for arterial hypertension.

Fortunately, these days, there is a lot you can do to decrease arterial hypertension.

Changing your diet will definitely help. You will improve your blood pressure as well as your overall health by increasing your intake of fruits and vegetables. You should get regular exercise, lots of water and a good night's sleep. If you can stop using tobacco and limit or cut out your alcohol altogether that will help a great deal.

If you don't completely normalize your blood pressure by those means, many different medications are available today that will help. You will want to find a physician that you can work with on keeping your pressure normal.

Free information on Hypertension is yours at http://hypertension.endlessfreeplr.com now.

Acne Remedies

2010-01-28T13:17:00.000-08:00

What Treatment is Available for My Acne?

What can I do to get rid of my acne?

Maybe you usually have acne and other skin issues, or maybe an acne outbreak is unusual for you: either way, you certainly want it taken care of fast. Educate yourself on ways to quickly rid yourself of acne, to avoid any painful or embarrassing life situations.

Where Does My Acne Come From? What do or do not eat will not help control your acne. Eating greasy foods or chocolate have nothing to do with your skin unless you have an allergic reaction. Hormonal fluctuations are the cause of acne, which makes it a typical part of adolescence for most of us. If you are experiencing acne, you'll find that there are many reasons that you can trace this to, so think about what you are doing that might affect your skin.

The Pain Free Answer You need to stop use of atringents if you are having a break out. If you have been using solutions that make your skin sting, there is a good chance that you have been drying your skin out too much. Take some time to ease up and use only the most gentle ingredients. Washing your face with just water might be something you want to try for a bit. Although sometimes it takes a few days to adjust to the change, you'll most likely find that the change is worth it.

Which is better: a paste of baking powder and water or mashed garlic? Plenty of the remedies which you can locate for acne are simply lying around your kitchen. You can create your own home-made face cream with a paste of water and baking powder or mashed garlic, and keep it on for about five to ten minutes. Rinse it off and repeat twice a day. It will ease how sore and red it is, and speed the healing process.

When you deicde it's time to break free from your acne you should consider all the different treatments. Take some time to find the option that will help you treat it gently and effectively.

Treatment of Type II Diabetes

2010-01-21T13:31:00.000-08:00

As David S.H. Bell, MB, FACP, FACE of Birmingham, AL could tell you, type II diabetes is the much more common of the two types of diabetes. With this type, which outnumbers insulin dependent diabetes nearly 9 to 1, the diabetic is non-insulin dependent and has lots of different symptoms. Some symptoms might include sexual impotence, burning sensations, yeast infections, abnormal thirst, abnormal hunger, fatigue, blurred vision and increased urination.

Type II Diabetes usually affects adults, and does so for a variety of reasons. These reasons include obesity, genetics, and many other elements. There are many different remedies for Type II diabetes that a diabetic should consider.

Diet and Exercise

One of the prime methods to help control your non-insulin dependent diabetes is to eat a proper diet and exercise regularly. Keeping the best weight for your age and height is very important to correct your diabetes. Being overweight is one thing that will make your diabetes worse and initiating and keeping on a balanced is one of the best ways to make medication unnecessary and can sometimes stop diabetes altogether. You will want to implement a diet that is not only healthy, but also one that will help your body deal with the insulin and how it is used.

A good exercise plan not only helps you control your weight, but also helps you use insulin.

Medication

Medication is necessary when exercise and dieting is not helping to control the sugar levels within your blood. On the other hand, if you are not implementing any type of diet or exercise program into your daily life, you will have to take prescription medicines. There are many different types of medication that your doctor may prescribe. For example, oral medications such as Meglitinides, Thiazolidinediones, Alpha-Glucosidase, and Sulfonylureas are frequently implemented.

However, if your oral medications do not work or you have some sort of reaction to them, your doctor will likely prescribe an injection type of insulin instead. The majority of people try to treat their diabetes in other ways, without the use of injections or other medication.

Natural Remedies

There are quite a few natural remedies that may aid you in treating diabetes, these remedies include home remedies, as well as supplements and vitamins. Before you choose to treat your Type II diabetes with natural remedies, you want to research all options and make the right choice for your health needs with your doctor.

Choosing the right treatment of your Type II diabetes demands seeing all options and alternativesavailable to you and choosing the that is logically right and works best to help control your diabetes.

Natural Remedies for Depression

2010-01-20T13:45:00.000-08:00

Depression is a fairly common psychiatric problem, which is characterized by a symptoms and signs including depressed mood and other emotional problems, loss of confidence, weight loss, and the decreased ability to have any enjoyment in almost anything. Depression torments between 7% and 19% of the people in the US, with more than thirteen million American adults being diagnosed with depression each year. Major depression causes more than 60% of suicides every year, unfortunately because only about a third of depressed patients access medical attention.

Although the exact cause of depression is still under investigation, there are many well known natural remedies for depressive disorders. The first natural remedy that can improve your outlook and drecrease your depression is a good diet, which actually plays a huge role in the seratonin levels in the brain. A diet that limits sweets, pies, sweet chocolate, sugar loaded sodas, candy, ice cream and other foods packed with sugar can actually diminish the effects of depression, because sweets are able to temporarily increase mood by increasing blood sugar levels. But, once the glucose level drops, moods tend to be even lower and cause those suffering from depression to enter depressive periods. By avoiding peaks in blood sugar levels, major depressive moods can actually be prevented. Avoiding coffee and other drinks like 180, Ol' Glory, VitaminWater Energy Citrus, Diablo, Rip It Energy Fuel as well as dart and Nepals own organic coffee espressos that are high in caffeine can also be beneficial. The same goes for any alcoholic beverages. Caffeine and alcohol can both worsen mood, by providing a temporary period of happiness that is usually followed by depression. Those with depression should focus on consuming foods that are able to trigger serotonin production, such as foods rich in B vitamins and magnesium. Nuts, green vegetables, and some varieties of fish can be beneficial, since they can actually trigger a good mood without being followed by a state of depression.

St. John's Wort has been used throughout the world for treating mild depression. Although it has not been shown to be useful for treating severe depression cases, it has been shown to actually increase synaptic levels of biogenic amines, such as nor epinephrine. Various studies have been performed, and have shown that St. John's Wort has actually been as effective as various prescription medications for depression. When used by patients diagnosed with mild depression, it can relieve many of the symptoms, included but not limited to extreme mood changes, loss of appetite, insomnia, and negative feelings. Exercise is one of the most helpful natural remedies for depression, since it can lessen some of the symptoms while keeping the body in good shape. Exercise has been shown to improve overall mood, increase energy, and reduce the effects of sleep loss in depressed patients. Exercise has been effective in treating mild to moderate depression, but may take longer than prescription medications to show results.

Seasonal affective disorder, a form of depression that only occurs during certain parts of the year, has been shown to be treated by exposure to artificial and natural sunlight. It is used as an alternative to prescription depression medications, and works by regulating the body clock. Exposure to artificial and natural sunlight can actually trigger chemical changes in the brain, such as serotonin and melatonin production which can increase overall mood and sleeping patterns.

Depression is a serious medical condition, but mild cases can easily be improved with the help of natural depression remedies. Prescription medication are plagued by possible serious risk factors and side effects, but using natural methods can improve the medical condition without any similar problems. Changing regular activities such as diet, exercise, and even social activities can help to improve depression periods decreasing your depressed mood and other emotional problemsand difficulty making decisions, making those diagnosed with depression able to live a happier life.

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Diabetes and Kidney Disease

2010-01-14T13:28:00.000-08:00

Diabetes and Kidney Disease Diabetes is a potentially crippling condition that affects kidneys, stomach and every other organ in the body. It is a problem in which the body is unable to produce or properly use insulin. Insulin, a hormone that is necessary for converting starches, sugar and other food into energy. The thing that leads to diabetes is unknown and there is no known cure. However, effective control may be achieved under a physician's care. Endocrinologists are specialists that treat diabetes. They are easy to find in most areas. Here are some examples: David Alster, MD of Tucson AZ, Dr Sophie Jamal of Toronto, Sarah Harper, MD of Washington, DC, Shahid Athar, MD, FACP, FACE of Indianapolis, IN, Michael Rayner Davis, MD, FACP, FACE of Mobile, AL In 2005, it was estimated that there were 20.8 million children and adults who are afflicted with the disease. That is pretty close to 7% of the population. Of all of those, 14.6 million people were diagnosed, but 6.2 million people were thought to have diabetes but they had not seen a doctor. In addition, neaerly 54 million folks are pre-diabetic with one and a half million new disease found in people age 20 and older, emerging each year. Diabetes is the most common cause of renal disease. For a fact, high blood pressure and diabetes are the primary causes of kidney disease. This is responsible for about 70 percent of kidney failure with diabetes accounting of 44 percent of kidney failure cases. The early stages of kidney disease have no symptoms . It injures your body and eventually when it is finally detected, the injury is so far advanced that it quite often is too far to prevent kidney failure. Once your kidneys fail, you have two options: dialysis or kidney transplant. If you do not receive either of these, you will die. How Diabetes causes Kidney Disease When your kidneys are functioning as they should, the glomeruli (tiny filters that are in the kidneys) keep proteins inside of your blood. Protein is essential for quite a few functions inside of your body and are required to keep you healthy. Diabetes makes an increased concentration of glucose in the blood which damages the glomeruli. This means that they can't maintain the protein in the body and it is leaked into the urine from the kidneys. When the kidneys are damaged they no longer function properly and do not cleanse our extra fluids as they should. When this occurs, the fluids and waste build up in the body instead of being secreted through urine. As this continues, the worse the damage becomes until the kidneys eventually fail. The Progression of Renal Disease It often can take years for diabetic kidney disease to develop. Some experience hyperfiltration in the first few years of their diabetes. This means that the glomeruli actually function at a much higher capacity than normal. Once the damage starts, though, it is progressive. While developing kidney disease, they will have a blood protein named albumin that starts to flow into the urine in small amounts. At this time, the glomeruli are actually functioning normally. The progression of the disease leads to more protein leaking into the urine and the glomeruli begin to fail as the filtering begins to drop. Waste is kept in the blood because of the filtration failure. Finally, the kidneys cease to function. How to Prevent Kidney Problems if you have Diabetes Once you have diabetes, you can usually prevent kidney problems. Take these suggestions to keep your kidneys healthy: * Control your blood sugar by maintaining a healthy diet and a good exercise regimen * Take your medication as your doctor has directed * Have your physician test your urine routinely for kidney problems * If testing shows that you do have kidney problems, look into medications such as angiotensin II receptor blockers that can help keep your kidneys healthy. A diagnosis of diabetes does not have to automatically mean kidney disease. As long as you adequately treat your condition, manage it well and follow your endocronologist's orders, there is no reason that you can't live a long, healthy, happy life - without kidney disease. Diabetes News is free

Build Muscle and Burn Fat With A New Routine

2010-01-13T21:56:00.001-08:00

Starting a new exercise routine? Finally going to get in shape - or get back in shape. Start off by planning a well-rounded routine to build muscle, burn fat, and increase cardiovascular health. Of course this is what your plan already is. But have you written down your plan? If you don't make a plan, you’re setting yourself up for failure.

A lot of people just get in and do an "intuitive" workout, and while that does work for some people who are tuned in to their bodies needs, most of us need a plan - or a map of how we are going to get from couch potato to gym stud. You probably thought you'd just go in and lift weights to build muscle - do some bench pressing and bicep curls, then jump on the treadmill and jog a while. If that's your plan, your plan sucks. If you are going to put the time in at the gym, make use of the time.

This time when you go back to the gym, try to include these three elements: Core Training, Effective Cardio, and Useful Weight Training.

Core training is something that most people, especially guys because it seems kind of girly - it's not. Core training can be hard-core (pun intended) and you want to train your core hard. There are so many exercises out there, so just do a search and find some exercises that you think you can do and start doing them. Don't worry about what you perceive other people are thinking about you. Don't worry if some guys look at you funny - they probably can't do it. Besides, are you there to impress them? If you are, you have some mental exercises you need to work on too.

Effective cardio is what you need to do - not just jump on the treadmill and run for a half hour - you can do that outside and get fresh air. If you are going to use the machines - push yourself. Get on the stair-climber and push yourself, or do 30-second sprints on the treadmill, jog for 2 minutes, then do sprints again. Don't just go along at a comfortable pace when doing cardio whether indoors or outside. Unless you are training to be a long distance runner, make your cardio about pushing up your heart rate and expanding your lungs - this is what is going to get you to a better resting heart hear and an increased metabolism (your fat furnace will be burning strong).

Useful weight training means training so that you are going to build muscle that is balanced. Again, unless you are training for something special, like a specific sport, you do not have to concentrate a ton on things like your chest or biceps. Balance it out and be strong all over. Make sure you pay attention to your legs too. So many people skip them and end up with a big upper body and chicken legs - it really is funny to notice in the gym. Another thing is concentrating on your abs. Until you have a low fat content don't focus much time on ab specific exercises because you won't see your abs till you lose the fat. Doing your core exercises will take care of all the abdominal exercises you need.

Okay, that's it. Make a plan, do effective exercising, stick to it and you will start seeing great results in no time flat. Build muscle, burn fat, and be healthy.

Gratitude Helps Depression

2010-01-10T13:43:00.000-08:00

Depression is a feeling of helplessness it is a feeling of despondency that can be caused by inactivity, a deteriorating economic state, unemployment, sickness (your own or that of a loved one), a spouse or friend walking away from your life, any factor that sends the equilibrium of the mind into negative territory or even hormones. In other words, depression is what optomism is not.

Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds. ~Theodore Roosevelt

Depression first strangles and then, if unheeded, goes on to completely destroy positive thinking. It sends the positive attitude process on a downward spiral, and places the depressed person in a zombie-like stupor. A depressed person slows down at work, becomes counter-productive, does not enjoy family life, ignores or avoids his friends and relations and remains in a condition of continuing dissatisfaction. That was the emotional position a depressed person is hampered on the physical front too because negative thinking depresses the immune system. Additionally, a depressed person suffers from fatigue and keeps thinking that he is affected by some disease.

Depression has to be treated as quickly as possible. The first thing that a depressed man may do is to reach out for anti-depressant pills, which give a temporary relief from depression. However, depression almost always stems out of a negative thought process and the best way to battle it is a positive mental attitude. Yes, a depressed person needs to start thinking positively to ward off depression, and one of the greatest factors that can usher in positive thought is the feeling of gratitude.

Gratitude, or thankfulness, is an appreciation of a benefit received. Expressing gratitude makes one feel good and also tanks him up with positive vibes, and he begins to feel upbeat and full of encouraging energy. The body will be energized and actually healthier. The big question, however, is what to be grateful for and to whom to express our thanks.

Well, the answer to that question lies inside each of us. If we take a look at our own lives, we will find innumerable instances that we can be grateful for. For instance:

We can thank the lord for giving us a good night's rest, for a great sunny day and for the birds chirping in our backyard. If we have friends to fall back on, we must thank them for just being there for us. If we are healthy, we can thank nature for giving us a robust body constitution; if we are unwell, we can thank the doctors for bringing us out of our condition.

These were just a few examples but, you will find many reasons to feel grateful towards Nature and towards your family/friends once you start introspecting your life. So, go right ahead and do that, and when you discover the little things that add that sparkle to your existence, humbly express your gratitude to them.

The positive attitude expressed will promote positive thinking, which in turn will drive away the darkness that depression has exploded into your mind. Gratitude will drive away the fears planted by depression and sprinkle your mind with good cheer, and once you are cheerful, the world will be wonderful. Forever.

To Do: 1) Make a list of 10 things that you are thankful for "right now". 2) Put up a sign reminding you to make another list every day. 3) Add to your list during the day every time you start having any negative thought. 4) Save your lists in a scrapbook. 5) Read your scrapbook if you are having trouble remembering anything you are thankful for.

Hypertension Causes, Prevention and Treatment

2010-01-08T13:33:00.000-08:00

Tom Howell of New Orleans couldn't believe it. Dr. Reid at the New Orleans Urgent Care Center broke the bad news. He had high blood pressure.

Tom had a good excuse. After all, as an advertising manager in Schlitz Brewing, he certainly had his share of stress. And, let's not even talk about the cigarette.

According to Dr. Reid just being male was a major factor. The fact that he was 45 certainly didn't help.

Unfortunately, arterial hypertension rarely causes any symptoms until it has caused arteriosclerosis. In fact, high blood pressure can be incredibly severe before there are any symptoms.

Your blood pressure goes up and down throughout the day. If you swim a few laps your pressure will go up. Even if you just see a violent scene on television you will see a rise in your blood pressure.

If you took your blood pressure right after that, it would read high, but not be important.

Things you eat, drink and smoke can also increase your blood pressure. Caffeine drinks like coffee orenergy drinks will do the same. Nicotine from chewing tobacco stimulates the heart to increase your pressure as well.

You may think that alcohol relaxes you, but the long term effects of all those alcohol, cocktails, and liquers drinks take their toll as well.

Spending too much time in your favorite recliner instead of getting some exercise increases your chances of blood pressure problems.

Fortunately, there are many places you can get your blood pressure checked today. Many stores and pharmacies have automatic blood pressure machines you can use. Just sit down for a couple minutes and get it checked. If you pressure is up slightly three different times, you should see a doctor. If it is over about 160 just once, you should also seek medical advice.

Rest makes your blood pressure go down. Because of that, the best time to take your blood pressure is after a peaceful period.

But, back to Tom. His family history made a big difference in his high blood pressure. He had a father who died at age 56 of a heart attack. Genetics can really increase your chances of needing treatment for high blood pressure.

Fortunately, these days, there is a lot you can do to decrease high blood pressure.

Changing your diet will definitely help. You will improve your blood pressure as well as your overall health by increasing your intake of fruits and vegetables. You should get regular exercise, lots of water and a good night's sleep. If you can stop using tobacco and limit or cut out your alcohol altogether that will help a great deal.

If you don't completely normalize your blood pressure by those means, many different medications are available today that will help. You will want to find a physician that you can work with on keeping your pressure normal.

Type 1 Diabetes: Info You Should Know

2010-01-05T13:26:00.000-08:00

An Introduction to Type 1 Diabetes: The facts you should know

Historically thought Historically considered to be a fairly uncommon condition, Type I diabetes affects about one out of every 250 people, both children and adults, living in the USA today. Although the word "juvenile" has long been the appellation of this type of the disease, as in Type I juvenile onset diabetes, the illness may actually occur at any age, and appears equally among both boys and girls.

There are many hundreds things that can go wrong with your body. Consider this short list:

11 beta hydroxylase deficiency - Cholestasis, progressive familial intrahepatic - Acute megakaryoblastic leukemia - Elejalde syndrome - Blue rubber bleb nevus - Antiphospholipid syndrome - Encephalomyelitis - Chromosome 10, trisomy 10q - Cholesterol ester storage disease - Becker disease - Cerebral gigantism

Fortunately, even most doctors have not heard of some of these. But even though it is considered fairly uncommon, you probably know someone with Type I Diabetes.

Symptoms

While the signs and symptoms of Type I diabetes tend to be subtle in most cases, if not treated, they can with time become quite severe. Some of the most common symptoms include:

Blurry vision - Increased thirst - Increased hunger, even just after eating - Frequent urination - Frequent skin, vaginal, or urinary tract infections - Tingling in the hands or feet - Heavy or labored breathing for no apparent reason

Some of the more serious signs associated with Type I diabetes that demand an immediate need for medical attention may include:

Abdominal pain Confusion Shaking, trembling Fruity or sweet smelling breath Rapid breathing and heart rate Loss of consciousness, rarely in extreme cases

Causes

Scientists still aren't aware of many of the factors leading one to have Type I diabetes, although they do know that a susceptibility to the condition may be inherited from one or both parents. Researchers have discovered that juvenile onset diabetes may also be caused by environmental factors that causes an unexpected reaction within the immune system. However, they are unsure as to the origins of these possible triggers.

Diagnosis

For an accurate diagnosis of Type I diabetes, your doctor must check for high blood sugar levels by performing a blood test, or also testing for the presence of glucose or ketones in the urine. Currently, there is no way to test for impending Type I diabetes, or a way to prevent one from developing this type of diabetes.

Treatment

There are many people, of all ages, who enjoy long, healthy lives despite having Type I diabetes. It's imperative to keep blood sugar levels within their normal range, which may be achieved by eating the right foods, exercise, and the right insulin therapy consistentlyone or more times a day. Anyone with this form of the disease must have insulin injections in order to properly maintain their blood sugar level, which will also have to be tested regularly.

Without treatment, Type I diabetes may evolve into several serious conditions, some of which may be life-threatening. Kidney failure is a fairly frequent complication in those with the disease with a condition known as nephropathy. Other possible complications include retinopathy, which causes a loss of vision, heart disease, poor blood circulationand digestive problems which may also result without medical treatment.

Although a serious problem, juvenile onset diabetes is a condition that can still be successfully managed with the right medical care.

Free information on Diabetes is yours at http://diabetes.endlessfreeplr.com now.

Avoiding Hip Fractures

2009-12-30T13:25:00.000-08:00

Hip Fractures

My friend Ashley Lopez was recently in the hospital with a broken hip. She had been hiking in Crater Lake National Park in Oregon and tripped over a rock. It was quite an ordeal with a rescue by helicopter.

Once in the emergency room, Ashley found out that she had a displaced subcapital fracture of the right hip. Fortunately, she did not break her pelvis as well.

She had surgery that afternoon and is back home now. She is even starting to hike again. But. she still owes $15,274 on her hospital bill.

Fortunately, today, most histories of people with a broken hip end up walking with a new scar. They get some new titanium in their hips and get on with their lives. However, an even better story would be if that broken bone could be prevented instead! You would save a lot of grief and debt.

The good news is that there is much you can do these days to prevent hip fractures. That is because most hip fractures happen because the bone is weak. In fact the bone will often break because it is weak and the person will fall because of the broken bone. The weakness or thinning of the bone is called osteoporosis.

Factors That Increase Osteoporosis

Something we all tend to do as we get older is give up activities. Unfortunately for those of us who like to sit around all day, the bones get thinner when we are not on our feet as much. So, they fracture easier. In fact, most hip fractures happen after the age of 65.

Women get two to three times as many more hip fractures as men. That is because after menopause, the hormones change to make it more likely to get osteoporosis.

If others in your family tended to have fractures late in life, you have a higher risk of getting them also.

What you eat and your personal habits affect your bone strength. A diet low in calcium causes weaker bones. Also, you can be taking in enough calcium, but if you are taking it in with lots of meat and milk, you actually need more, because those foods make it harder for your body to absorb it. Smoking and alcohol use also contribute to thinner bones. Nutrition. A low calcium dietary intake or reduced ability to absorb calcium. Vitamin D is also necessary to absorb and use your calcium.

Preventing Osteoporosis and Hip Fractures

Stress on the bone causes a small electrical current to stimulate the cells on the outside of the bone into making your bones more durable. Exercise will also strengthen the muscles that support your joints. An exercise program will therefore improve your bone health.

Helpful medications are made that your physician can recommend that will help your bones get stronger. Your doctor can perform a bone density test to see if you need specific medicines such as hormone replacement therapy and calcitonin to help your bones.

Some things can make you fall and break your hip even if it is not weakened by osteoporosis. Some medications can make you dizzy. If have poor eyesight or you have trouble walking, you can fall more easily. You may need to compensate for these problems with a walker or changes in glasses.

Finally, cut down on those things that weaken your bones like smoking and excessive alcohol drinking.

Using these simple steps can greatly make your bones stronger and diminish your chances of ever getting an intertrochanteric fracture.

The Best Treatment For Your Sprain

2009-12-24T13:24:00.000-08:00

Lito Sheppard sprained his ankle a year ago in the season opener at Houston. On Sunday Sheppard sprained his MCL and likely would miss this season opener. Obviously, sprains can be a painful and somewhat crippling injury. If you have ever sprained your shoulder, you know that it can be something that slows you down.

Even if you are doing sports like Skateboarding or Pelota or Real tennis or Bicycle polo or Sprint running just for fun, you can get a significant sprain.

What Happens When You Get A Sprain

Your joints are formed where bones are joined. The joints are surrounded by a fibrous capsule. That capsule is strengthened by ligaments which are thicker bundles of fibers. The muscles and tendons that cover the joint give more strength to the joint.

When a joint is pushed out of its normal position, some of those fibers, joints and muscles are damaged. Some of the fibers are traumatically ruptured.

First Aid For A Sprain

When you sprain your ankle, you also tear some of the small blood vessels in the joint, so there will be bruising. Other tissue damage causes swelling.

There are two very useful remedies that will decrease bruising and swelling.

Ice is truly helpful in decreasing swelling and bruising in a sprain. Ice will decrease the amount of blood flow to a sprain. Ice makes the blood vessels in the area to constrict.

Another very helpful preventative treatment is the pressure dressing. Applying a bit of pressure to the injured area will help diminish the blood and fluid from leaking out of blood vessels and tissues.

Your Sprain Recovery

Over the counter anti-inflammatory medications will help get rid of swelling, bruising and soreness quicker. Ibuprofen and Naproxen are good examples.

After two days, start using heat. Heat will dilate the blood vessels and help with healing. Often, alternating heat and cold will stimulate healing even more.

Make It Work For You

Even if you are not some big name athlete, and even if you don't participate in Midget car racing or Figure skating or Bokator or Camel racing or Coastal and ocean rowing, you can get elbow sprains. Use these useful therapies to make sure you get better without fail.

How To Safely Get a Tan

2009-12-24T13:21:00.000-08:00

Everyone loves the look of bronzed, glowing, sun-kissed skin. Obviously, to change your white skin to glowing, bronzed and head turning you must get a tan! We all know of the problem that surrounds suntans and tanning beds, but the premise of this article is to help you getting a beautiful tan safely, not necessarily by soaking up the rays at Bethany Beach in Delaware or Ocean City in Maryland.

Proven Dangers of Tanning:

You most likely have heard that when you lay out in the sun at Miami Beach in Florida, you are exposed to dangerous ultraviolet rays that can trigger premature aging. The longer you are exposed to direct sun, the greater the chances of related problems. If you don't want to look like an 82 year old geezer when you're 44, read on for what you must know to getting a safe tan!

Best Ways to Tan in the Sun:

When you are getting your tan out in the sun, there are several info bits that will insure that you tan safely. In the beginning, only give yourself a given amount of time sunning yourself and no more. As previously stated, the longer you are exposed to UV rays, the more the risk. You shouldn't stay out in the sun's rays long enough to get a burn; just long enough to absorb some of those rays! Pale toned folks usually need a little bit of time in the sun before they start to get a burn, so remember to watch the time, blondies! Never apply products like butter or baby oil to accelerate your tanning. These can lead to painful sun burns which include blistering and bleeding!

Best Suntan Products:

When you are looking for suntan products, only get products that are designed for tanning. Look for products that block ultraviolet rays while still allowing you to get a tan. Another thing to do is use a special hydrating lotion before and after tanning so that your skin won't dry out due to the harsh sun. If you're getting rays at the beach, take along your sunscreen so that when your allotted tanning time is up, you can spread it on for protection.

Sunless Tanning:

If you would like a great tan without risk, simply choose a sunless tanning product. A good tip is to try is the spray on kind as there is {less|lower| risk of uneven tanning in certain places like knees, ankles and elbows. Start slowly as well. Rub in an amount that is just enough to cover your skin. If you don't tan to the level you desire, you can always add more, but it's almost impossible to remove it if you turn very dark!

Tanning is tremendous and it is beautiful, but if you do not apply these safe tanning methods, you will end up looking more like a shriveled up raisin or a red lobster! Good luck on getting your suntan and be sure to do it safely.

Protect Your Bone Strength

2009-12-20T13:23:00.000-08:00

Bone Strength

The strength of the bones in your body - for instance the temporal cranial bone or intermediate phalanges of the toes or trapezium - is controlled by a few simple factors. By taking just a few easy steps, you can improve your bone strength.

Exercise

Yeah, I know. Your doctor always says you need lots of regular exercise. And if you are not getting much exercise, they have it right.

Two different cells change the form and strength of your bones. The osteoclasts build up your bone and the osteoblasts absorb it. The workings of these cells is controlled by electric currents. Exercise causes a small electric current to go through your bone. The osteoclasts are encouraged to build up bone in the areas where your bone has been stressed. The osteoblasts tend to absorb microscopic particles of bone that is not stressed.

This will even tend to straighten out a bone that has been cracked and healed crookedly.

Diet

The strength of your bones comes from a crystal formation called apatite. Apatite demands a lot of calcium and some phosphorus. That is why calcium is such an important part of your diet. Vitamin D is needed to absorb and utilize Calcium. That is why Vitamin D is a milk additive.

Dairy products have lots of calcium and are a good source of protein as well. That is fortunate if you are a fan of exotic cheeses like Naboulsi or Majorero cheese. Ice cream, cream cheese, cottage cheese as well as milk all are good sources of calcium.

On the other hand, you can get all the calcium you need in your diet without any dairy products at all. There are two reasons for this. In the first place, many nuts, legumes, green leefy vegetables (greefies) and grains are full of calcium.

Secondly, the nutrients in dairy products binds the calcium. Therefore, although there is a lot of calcium in dairy products, it is harder to digest and absorb. So, if you are a vegan, you can get plenty of calcium.

One final word on calcium. If your doctor wants you to take a calcium supplement, there is a great cheap and easy way to do this. Tums and Rolaids are primarily calcium carbonate. They provide plenty of calcium. However, don't use them for an antacid because calcium actually makes your stomach secrete more acid. And take them with your meals.

By use of a good diet and a regular exercise regimen, you can make great progress toward ensuring that you have strong bones. Take care that you include calcium and vitamin D in your food and get some exercise at least three times a week.

Treatment For Dry Skin

2009-12-17T11:30:00.000-08:00

Linda Greene just came back from skiarea and was telling her friend Joy Ray about the terrible issues she had with dry skin while skiing. Joy told her that she had the same skin problem at Le Fanget, France. An very experienced skiier told her about the three ways to keep your skin in good condition in the cold. She plans to use that on her trip to France in the next few weeks.

Winter is the worst time for our skin. Many people suffer with itchy, irritated, rough and painful skin. Flocking out to the nearest shopping center to grab the most well known healing lotions and creams to help soothe the irritation and heal the cracks for moments of relief. Unfortunately most people are missing the essential and simple ways to not only get relief from dry, chapped and cracked skin, but also help prevent it.

People are made up primarily of water. For some reason, in the short, cold months of the year, we miss the need for drinking enough water. During the summer, when we are losing fluids through sweat and working out, we realize that we need to drink water to help replace the water that we lost. In the winter the icy air does much the same to our body. It sucks that fluid right out of us. This then dries and cracks our skin, leaving it dry and itchy. Making sure that you drink 8 to 10 glasses of water a day will improve the chances in the battle over dried out and rough skin. Try this out for the next two weeks and you will undoubtedly see a noticeable positive change in your skin in just a few days.

Speaking of the necesity of moisture, a good moisturizing lotion is also a good idea. Make sure that you are buying one that fits for your skin type so that you are not going to end up with oily uncomfortable skin. I recommend a cream more than a lotion in cold weather, because a cream is thicker and more protective of the skin. It is also a good idea to spend a moment or so and read the label. The cream or lotion that you use in the summer is great for the summer, in the winter you will most likely need a different lotion. Avoid one with alcohol in the first few ingredients, as alcohol will actually dry out your skin.

Make sure to dress with the right clothing in the cold. You should not just ignore this, think about it. The more bare skin that you have increases the opportunity that the cold has to remove the moisture. Layer your clothes and let that inner layer be clothes that are made of cotton. Cotton will let you skin breathe, will keep you warm and won't irritate your skin.

Try out these three basic methods, you will not only start getting a big improvement in that annoying dry skin, and you will also help prevent your skin from becoming dry. Plenty of water, the proper moisturizing cream for you and appropriate clothing and you will have moist, healthy and glowing skin to be in.

Home Remedies for the Common Cold

2009-12-15T13:40:00.000-08:00

The common cold is a direct result of an accumulation of a number of viruses that have spawned in the upper respiratory tract - such as coronavirus, human respiratory syncytial virus, adenoviruses and over 100 serotypes of rhinovirus, a type of picornavirus. It has been estimated that the basic cold can be caused by over two hundred viruses! The viruses that result in the cold come into the body through the area of the mouth and the nose. They then travel to the tract of the respiratory system. Here, these viruses invade and reproduce. At full maturity, these viruses cause the victim to suffer from quite a few signs showing that .

It has been discovered that individuals who have weak or suppressed immune systems, experience high levels of stress, or those who fail to get the proper amount of rest can develop colds more easily than others. In addition to these risk factors, those that experience mild to severe allergies may develop this type of sickness easily. Here, you will be introduced to the symptoms of the cold, as well as various home remedies for the common cold.

Symptoms of Your common Cold

There are many signs and symptoms with the common cold. One of the first things is the presence of soreness in the throat. Your throat will get very dry and scratchy. It is also relatively common for a low grade fever early in the illness. The fever is normally just less than one hundred degrees. The eyes frequently become watery and irritated. Furthermore, you may suffer from a persistent sneeze, cough and a runny nose. When an individual experiences a severe cold, the body will probably have scattered aches and pains. There may be an altered taste, or even no appetite.

Remedies for Your common Cold

There are quite a few home remedies for the common cold. It is quite important to know that when searching for these remedies, there is no one set guaranteed best remedy for the common cold. Any and all home remedies that you use will either relieve the symptoms that you are experiencing with your cold, or simply improve your comfort level while the cold goes away. The following are some of the best home remedies for your common cold:

1. Get plenty of rest. Rest is vital when you get sick because of the fact that it allows your immune system to devote its time and energy to fighting off the many viruses that have invaded the body. You should not exercise much before you are better, or you may find yourself getting worse!

2. When desiring an herbal remedy for the discomforts of the cold, you may find garlic to be beneficial. Garlic has natural antiseptic qualities. This helps to clear the body of viruses and any bacteria that have infected the body.

3. Individuals who are cursed with congestion find that humidifiers are very helpful in helping the congestion. Once you have breathed in steam, try some peppermint in a glass of warm milk. This will soothe the respiratory tract and open up the sinuses.

Just Do It

Now you know, there are quite a few home remedies for the common cold. You must first consider which symptoms that you want to be rid of, and then pick out the remedies that will help you in that symptom. Also, you should ensure that you get sufficient rest and take in plenty of fluids. Then you will enjoy a rapid recovery.

Treatment For Dry Skin

2009-12-14T11:30:00.003-08:00

Linda Greene just came back from skiarea and was telling her friend Joy Ray about the terrible issues she had with dry skin while skiing. Joy told her that she had the same skin problem at Le Fanget, France. An very experienced skiier told her about the three ways to keep your skin in good condition in the cold. She plans to use that on her trip to France in the next few weeks.

Winter is the worst time for our skin. Many people suffer with itchy, irritated, rough and painful skin. Flocking out to the nearest shopping center to grab the most well known healing lotions and creams to help soothe the irritation and heal the cracks for moments of relief. Unfortunately most people are missing the essential and simple ways to not only get relief from dry, chapped and cracked skin, but also help prevent it.

People are made up primarily of water. For some reason, in the shor, cold months of the year, we miss the need for drinking enough water. During the summer, when we are losing fluids through sweat and working out, we realize that we need to drink water to help replace the water that we lost. In the winter the icy air does much the same to our body. It sucks that fluid right out of us. This then dries and cracks our skin, leaving it dry and itchy. Making sure that you drink 8 to 10 glasses of water a day will improve the chances in the battle over dried out and rough skin. Try this out for the next two weeks and you will undoubtedly see a noticeable positive change in your skin in just a few days.

Speaking of the necesity of moisture, a good moisturizing lotion is also a good idea. Make sure that you are buying one that fits for your skin type so that you are not going to end up with oily uncomfortable skin. I recommend a cream more than a lotion in cold weather, because a cream is thicker and more protective of the skin. It is also a good idea to spend a moment or so and read the label. The cream or lotion that you use in the summer is great for the summer, in the winter you will most likely need a different lotion. Avoid one with alcohol in the first few ingredients, as alcohol will actually dry out your skin.

Make sure to dress with the right clothing in the cold. You should not just ignore this, think about it. The more bare skin that you have increases the opportunity that the cold has to remove the moisture. Layer your clothes and let that inner layer be clothes that are made of cotton. Cotton will let you skin breathe, will keep you warm and won't irritate your skin.

Try out these three basic methods, you will not only start getting a big improvement in that annoying dry skin, and you will also help prevent your skin from becoming dry. Plenty of water, the proper moisturizing cream for you and appropriate clothing and you will have moist, healthy and glowing skin to be in.

Five Easy Exercises to Tone and Shape

2009-12-10T14:41:00.000-08:00

Exercise is an essential component to our lives. Getting in shape is one a way to increase your life span. Weight resistance exercises are important for increasing muscle tissue and bone density as you get older.

Most of us know how we should exercsie - or at least how we should exercise. The conudrum is that many of us are not taking the time to exercise. With busy personal lives, making time for exercising can be a challenge.

Weight lifting exercises aren't just for bodybuilders. As you progress in years, especially once you hit your forties, you begin to have muscle atrophy. For females bone loss starts to becomes a problem. When the body requires calcium, it can rob it from your bones. Weight lifting exercises don't just increase your muscle strength, but also your bone density.

Below are five easy toning exercises that can be done just about anywhere and whenever you have a little time. At home, in the office, or on vacation, you can do these easy yet very effective exercises.

The Bridge Lift - It has a funny name, but it is an easy method to tone up your buttocks. Lay on your back with your feet flat on the floor, knees bent, and legs shoulder width apart. Place your hands, palmse down on the floor, on both sides of your body adjacent to your mid-section. Pushing through your pelvic area, squeeze your buttocks and lift your butt off the floor - focus your energy through your pelvic area. Hold this position for a count of 5 to 10 and then release, slowly lowering your butt back down to the floor. Repeat this ten times and with all exercises - work up to the count of 10.
Squats - Squats are one of the best all aroun exercises to work your legs and glutes. If you aren't sure of proper form, or you have a hard time doing squats, use a chair. Stand with your feet shoulder width apart and feet flat on the ground. Allow your butt drop down as if you were about to sit in a chair. Keep your abs tight and your upper body straight. Once you reach the point where the top of your legs is paralell to the ground, or the chair level stop and hold the position for a count of two to five and then slowly stand back upright. Use your arms for balance if necessary by extending them out in front of you as your go down in the movement. Repeat this process for a count of 10 repititions.
Reverse Lunges - Lunges work the quadriceps muscles. Many people cannot do them due to knee problems. Reverse lunges will still tone the legs but with less pressure on the knee. Stand with feet together - not quite shoulder width apart, and arms at your sides. Extend one leg and move it backwards until you are in the standard lunge position. Your front leg will be bent at a 90 degree angle and back leg will extend until you are balancing on the ball of your foot. From that position, lower yourself until your rear knee almost touches the floor. Hold for a count of 2 and return to starting position. Repeat this process for a count of 10 reps.
Pushups - This classic toning exercise works the arms, chest and shoulder muscles. If you can't perform a pushup in the standard method, which is on your toes, don't worry - start by doing them on your knees. Be sure your arms are not fully tucked into the body, but not so that they are perpendicular either as you do your pushup. Keep your back straight as you lower and lift your body. Repeat this process for a count of 10 repititions. As you get better - increase the repititions to a point where you are comfortably pushing yourself.
Crunches - Your stomach muscles should be worked several times a week in order to build strength and muscle tone - it will even help with back problems. Lay on the floor in sit up position, do not put your hands behind your head - instead, keep your hands on the side of your head. You do not want to strain your neck. Contract your abs and lift your upper torso until just before your lower back begins to come off the floor. Hold for a 2 to 5two to five count and slowly return to starting position. Repeat this process for a count of ten repititions. As you get better - increase the repititions to a point where you are comfortably pushing yourself.

An important point with exercising is that if it causes you pain - don't continue to do it. We are all formed slightly different and we move slightly different - so make sure you are never in pain when doing any exercise.

These five basic exercise moves can be done whenever you have time. The best thing is you don't even have to do them all at one time, the benefits of exercise are cumulative. Even 5 or 10 minutes at a time will get you in better condition and help you to live a more years and happier life!